I chat to my friend Sarah - AKA SquatBot - about her fitness journey, how she got into PT and her top fitness tips! She covers: - Why some women are in the gym TOO much! - How to find a balance - Adding movement into your day (and why that might not look like 10,000 steps!) - The best exercises everyone should be doing Support Sarah https://thatsquatbot.com/ https://www.instagram.com/squatbot/ Email for PT enquiries and consultation at Train Heald Green, Manchester [email protected] Sarah's Resources Girls Gone Strong https://www.girlsgonestrong.com/ Dr Jacob Harden https://www.instagram.com/dr.jacob.harden/?hl=en Squat University https://www.instagram.com/squat_university/?hl=en Achieve Fitness Boston https://www.instagram.com/achievefitnessboston/?hl=en Shona Vertue https://www.instagram.com/shona_vertue/?hl=en OPEX Fitness https://opexfit.com/

Today's episode is an open and honest chat with my friend Hannah. She shares her story of getting into debt, travelling the world, starting a business and shaping her work and life around her values and the things she loves doing. Everyone will take away something positive and inspirational from this chat, whatever your circumstances. Read Hannah's debt post if you need advice/support https://www.betternotstop.com/debt/ Hannah's website https://www.betternotstop.com/ Hannah's Instagram Better Not Stop Events https://www.eventbrite.co.uk/o/hannah-cox-17487635511 Stag & Raven https://www.stagandraven.com/ WeBlogNorth http://weblognorth.com/

Elizabeth Cairns, coach and author of The Empowered Entrepreneur, is chatting to me today about: - Her new book - The Empowered Entrepreneur - and why she wrote it - Defining business success on your own terms, determining your value and carving out your own path - The art of the graceful no (and why saying no actually means you can say yes!) - Healthy boundaries, vitality, creative workflow and so much more. This is one to listen to multiple times - it's packed with great advice. And if you enjoy listening, you must order a copy of The Empowered Entrepreneur! Find out where you can get it here https://www.elizabethcairns.com/book/ Follow Elizabeth on Instagram (tag us in your stories/posts) https://www.instagram.com/andthrive/ Resources Mentioned Metta Meditation https://www.mettainstitute.org/mettameditation.html The one I tried on YouTube https://www.youtube.com/watch?v=U7MRxlzb65k Mac Macartney https://macmacartney.com/

Meet Chelsea and Rachel co-founders of Well Defined. This is a great conversation on: - Taking the leap from 9-5 desk life to running a business you love - Only taking on dream clients and work that aligns with your ethos (and the difficult conversations that come with that) - Breaking the mould to embrace flexibility, time freedom and work-life balance! Support Well Defined https://www.instagram.com/welldefined_/ Resources/People Mentioned Mary Portas - Shop Girl https://amzn.to/2DdpBBP The Food Medic (another amazing podcast host!) https://www.instagram.com/thefoodmedic/

In part 2 of my interview with Naturopath Nikki Hill, I get all of her knowledge on balancing female hormones naturally. This episode is packed with practical advice you can take away and start applying to your lifestyle today. Reach out to us on Instagram (links below) and let us know what you're gonna do for yourself this week to reduce stress, feel better and honour your hormonal health. I'll be drinking the lovely herbal tea Nikki gifted me, having healthy snacks in between meals and taking myself for gentle walks! Support Nikki (and sign up for her course) https://nikkihillapothecary.com/ https://www.instagram.com/nikkihillapothecary/ Reach out about the podcast (I LOVE your feedback) https://www.instagram.com/kat_horrocks/

This is part one in an amazing discussion I had with Naturopath Nikki Hill. In this episode, we discuss the power of your menstrual cycle how female hormones work in balance with each other (and why they can cause so many problems!) We also confess our love of menstrual cups... Make sure you listen to part 2 where we get really practical on how you can make small lifestyle changes to have a big impact on the balance and harmony of your hormones. Support Nikki https://nikkihillapothecary.com/ https://www.instagram.com/nikkihillapothecary/ Reach out about the podcast https://www.instagram.com/kat_horrocks/

The last Friday Chat of October is all about friendship! Making friends, keeping friends, losing friends and the tricky thing about friendship in your twenties with this month's co-host Samio. Continue the discussion on Insta with us! https://www.instagram.com/kat_horrocks/ https://www.instagram.com/samiorenelda/ & if you enjoy these podcasts, please leave a rating/review! x

Beyond body confidence! Self-love and the anti-diet revolution with Abby Russell and Laura Phelan. Enjoy and be sure to dive into the resources we share below as well. x Support Abby and Laura (& Beyond Body Confidence!) https://www.instagram.com/beyondbodyconfidence/ https://www.instagram.com/phelanwelll/ https://www.instagram.com/curvyliving/ Resources B-eat https://www.beateatingdisorders.org.uk/ Linda Bacon - Health at Every Size https://amzn.to/2QZ5Bp0 Linda Bacon - Body Respect https://amzn.to/2P9ayhU Megan Crabbe - Body Positive Power https://amzn.to/2P7Q74R Evelyn Tribole - Intuitive Eating https://amzn.to/2ExsZc8 BodyPosiPanda https://www.instagram.com/bodyposipanda/ Vicki Mellard https://www.instagram.com/vickimellard_pt/ Alice Liveing https://www.instagram.com/aliceliveing/ The Phit Coach https://www.instagram.com/thephitcoach/ Tally Rye https://www.instagram.com/tallyrye/ Listen to Tally's episode on PYF https://soundcloud.com/putyourselffirstpodcast/health-happiness-and-why-youre-so-much-more-than-what-you-weigh-with-tally-rye Podcasts Nutrition Matters https://www.positive-nutrition.com/podcast Don't Salt My Game http://www.laurathomasphd.co.uk/category/podcast/

In this week's Friday Chat, Samio and I discuss sustainable fashion, minimalist style and capsule wardrobes. If you're in need of some clearout inspiration or want to let go of a hoarder mentality with clothes, this is the episode for you! Follow Samio on Instagram https://www.instagram.com/samiorenelda/

Our must have skincare and beauty products, including our daily and weekly routines!! With October's Friday Chats co-host Samio Olowu Listen to Samio's interview on Put Yourself First Putyourselffirstpodcast – Building-a-creative-business-and-following-your-gut-from-modelling-to-blogging-with-samio-olowu Follow Samio www.samio.co.uk/ www.instagram.com/samiorenelda/ www.youtube.com/channel/UCe5mzleXyv0-YCqaSuvnq3Q Samio's Skincare Routine & Other Products Mentioned! Bio Essence Cleanser https://www.asos.com/beauty-extras/bio-essence-miracle-water-jelly-make-up-remover/prd/9271756 Pixi Glow Tonic https://www.cultbeauty.co.uk/pixi-glow-tonic.html Facial Sauna (MUST HAVE) https://www.argos.co.uk/product/4424266 Pixi Peel & Polish https://www.cultbeauty.co.uk/pixi-peel-polish.html B. Face Mists (available in store at Superdrug) https://www.superdrug.com/B-/B-Hydrated-Hyaluronic-Acid-Spritz/p/653301 Glossier Priming Moisturiser https://www.glossier.com/products/priming-moisturizer Dermalogica Light SPF50 https://www.dermalogica.co.uk/pure-light-spf50/198,en_GB,pd.html Ren Wake up Wonderful https://www.spacenk.com/uk/en_GB/skincare/treatment/masks/wake-wonderful-night-time-facial-UK200015339.html Dermalogica Calm Water Gel https://www.feelunique.com/p/Dermalogica-Calm-Water-Gel-50ml The Ordinary Buffet https://www.cultbeauty.co.uk/the-ordinary-buffet.html The Ordinary Squalane https://www.cultbeauty.co.uk/the-ordinary-100-plant-derived-squalane.html The Ordinary AHA + BHA https://www.cultbeauty.co.uk/the-ordinary-aha-30-bha-2-peeling-solution.html